Cook the Book: Fattoush, Lebanese Pita Bread Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
68%
Cook the Book: Fattoush, Lebanese Pita Bread Salad
45 min.
6
155kcal

Suggestions


Welcome to a delightful culinary journey with our Fattoush, a vibrant Lebanese pita bread salad that is as healthy as it is delicious! This refreshing dish is perfect for those seeking a vegetarian, vegan, and dairy-free option that doesn't compromise on flavor. With a health score of 68, it's a guilt-free addition to any meal, making it an ideal side dish for gatherings or a light lunch.

Imagine the crunch of toasted pita bread mingling with the crispness of fresh vegetables like radishes, romaine lettuce, and juicy tomatoes, all enhanced by the aromatic notes of parsley and mint. The tangy dressing, made with zesty lemon juice and rich extra-virgin olive oil, brings everything together, creating a symphony of flavors that dance on your palate.

Not only is this Fattoush salad a feast for the senses, but it also boasts a mere 155 calories per serving, making it a smart choice for health-conscious eaters. Ready in just 45 minutes, this dish is perfect for busy weeknights or leisurely weekend meals. So gather your ingredients, and let’s create a salad that’s not just a side dish, but a celebration of fresh, wholesome ingredients!

Ingredients

  • servings pepper black freshly ground
  • 0.3 cup flat parsley finely chopped
  • 0.3 cup mint leaves dried fresh crumbled finely chopped
  • tablespoons sumac powder 
  • 0.3 cup juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  •  radishes sliced cut in half
  • small head the of 1 cos lettuce 
  •  spring onion white green sliced
  • teaspoon sea salt 
  • medium tomatoes thick cut into chunks
  • small flatbreads (pita)

Equipment

  • bowl
  • knife
  • broiler

Directions

  1. Split each of the breads in half horizontally so that you have 4 thin rounds of bread. Toast the breads lightly under the broiler, just enough to turn them pale golden and crisp.
  2. Break up the crisp toast into small pieces and put in the bottom of a large salad bowl. Pile the salad vegetables on top, in the order listed, sprinkling the parsley and mint over the top.
  3. Crush the garlic with the flat blade of a knife and chop it coarsely. In a separate small bowl, mash the garlic with the salt, using the back of a spoon. Stir in the lemon juice and oil, beating with a fork to mix well, and pour the dressing over the salad. Grind the black pepper over the top and sprinkle the sumac on last. Take the salad bowl to the table and toss the ingredients together just before serving to keep the bread from getting soggy before it is served.

Nutrition Facts

Calories155kcal
Protein8.87%
Fat52.78%
Carbs38.35%

Properties

Glycemic Index
27.67
Glycemic Load
0.95
Inflammation Score
-10
Nutrition Score
19.344347808672%

Flavonoids

Pelargonidin
3.37mg
Eriodictyol
1.27mg
Hesperetin
1.73mg
Naringenin
0.56mg
Apigenin
7.32mg
Luteolin
0.42mg
Kaempferol
0.39mg
Myricetin
0.58mg
Quercetin
4.41mg

Nutrients percent of daily need

Calories:154.71kcal
7.74%
Fat:9.78g
15.04%
Saturated Fat:1.35g
8.44%
Carbohydrates:15.98g
5.33%
Net Carbohydrates:11.37g
4.14%
Sugar:4g
4.44%
Cholesterol:0mg
0%
Sodium:462.72mg
20.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.7g
7.4%
Vitamin A:10147.78IU
202.96%
Vitamin K:205.42µg
195.64%
Folate:177.33µg
44.33%
Vitamin C:25.56mg
30.98%
Manganese:0.54mg
27.14%
Fiber:4.61g
18.44%
Potassium:527.37mg
15.07%
Vitamin E:1.97mg
13.16%
Iron:2.25mg
12.48%
Vitamin B1:0.16mg
10.67%
Magnesium:38.76mg
9.69%
Vitamin B6:0.19mg
9.32%
Selenium:6.43µg
9.19%
Phosphorus:81.78mg
8.18%
Copper:0.16mg
7.87%
Vitamin B2:0.12mg
6.99%
Calcium:67.49mg
6.75%
Vitamin B3:1.26mg
6.32%
Zinc:0.7mg
4.63%
Vitamin B5:0.37mg
3.71%